We shall rebuild him...

Chubby13

After a day off yesterday I got into the gym for a sunday sesh. Did a 5 round circuit with no scheduled breaks. Obviously there was the odd break, but I did try to minimise them. 
 
500 m warm up on tread mill. 
 
[b]5 rounds of the following with minimal rest:[/b] 
 
10 x negative chin ups (jump up, and then slowly lower myself down) 
10 x decline push ups 
10 x single left leg bench squats with a 20 kg strength bag - knee rehab 
10 x ez bicep curls @ 20kg + ez bar 
10 x BW Dips 
10 x Sit ups with a 20 kg plate 
10 x Push Press @ 50 kg, 
15 es mountain climers 
10 x DB Bench Press (weights for the 5 rounds: 37.5 es, 35, 32.5, 32.5, 32.5) 
10 x es DB row @ 37.5kg 
 
It took me 37 minutes to do the 5 rounds. Got a really good sweat up and a bit of pain. 
 
To finish off I did 5 x 30 min hill sprints on the hill next to the gym. Recovery was the walk back down the hill, which also doubled has probably the hardest part. Ended up spewing on the walk down after the 5th hill sprint. 
 
Great blow out for a Sunday morning extra's session. With my limited ability of being able to do a heap of cardio I have to go to these upper body circuit types of sessions for the time being as a top up.

Chubby13

Well it looks like I've lost my training partner as he's started working night shift. Because of it I changed my training programme last night for my chest and tricep session. Introduced Supersets with 30 - 45 second rests in between sets. 
 
Warm up: 
3 sets of: 10 x decline press ups, 10 x flat press ups, 10 x incline press up 
 
Dips: 
10 x BW 
10 x BW + 5kg 
10 x BW + 5kg 
10 x BW + 5kg 
 
Incline Bench Press: Supersetted with 10 x 32.5kg DB over head extension to stretch out the chest 
10 x 50 kg 
10 x 55 kg 
8 x 57.5 kg + 3 x 55 kg 
8 x 57.5 kg + 3 x 55 kg 
8 x 55kg + 4 x 50 kg 
 
BB flat bench press: Super setted with 10 x DB bench flies (2sets at 12.5 kg, 2 sets at 10 kg) 
15 x 60 kg 
8 x 70 kg - 6 x 65 kg, 4 x 60 
6 x 70 kg - 4 x 65, 4 x 60 
6 x 72.5 kg - 4 x 67.5 kg - 3 x 60 kg 
5 x 60 kg - 12 x 40 kg 
 
4 x 10 Close Grip Flat bench @ 40 Kg: 
 
super setted with DB Kick backs (These sucked) 
10 x 5kg es 
7 x 5 kg es + 3 x 4 kg es 
6 x 5 kg es + 4 x 4 kg es 
5 x 5kg es + 5 x 4 kg es 
 
Cable Cross overs: Trisetted with 15 es x 15 kg plate russian twists & 25 es bicycle crunches 
10 x 30 kg es 
10 x 30 kg es 
10 x 33 kg es 
10 x 33 kg es 
 
Did the above workout in 50 minutes from my first press up to last bicycle crunches. I was surprised with how quickly I just seemed to die. I hit failure pretty much on every set. Wasn't te heaviest of sessions, but the muscles still walked away buggered. I had the bar's set up with 2.5kgs on each side so once I failed i could quickly knock a plate off each side and keep on going to hit the reps. 
 
I then finished the session off with some knee rehab. 
 
Today ended up being a rest day. I went along to team training with the intention to do some intervals, but after a bit of jogging around I scratched it as it wasn't feeling right.

Chubby13

With today ending up being a rest day I woke up about 6am wide awake. So I headed to the gym to do a leg and bicep session. 
 
DB Walking Lunges - 5 es forward, 5 es back 
20kg es 
22.5 es 
25 es 
 
Bench Squats 
10x 60kg 
10 x 80kg 
10 x 100 
10 x 110 
10 x 120 
 
Single leg bridges for rehab 
 
Standing EZ bar bicep curls 
10 x 20 + bar 
10 x 25 + bar 
10 x 27.5 + bar 
10 x 27.5 + bar 
 
Single arm DB bicep curls on the ez bar bicep curl seat/bench thing 
12.5 kg x 15 es/ 12 es/ 10 es 
 
Cable over hand bicep curls 
20 x 30kg 
20 x 33kg 
20 x 33 
20 x 33

Chubby13

Shoulders tonight. Tweaked my back second exercise in which sucked. The body was still tight from this mornings session. It might take a month or so to get used to multiple gym sessions in a day. Was able to push through it, however wasn't abe to do my flies which was annoying. 
 
[b]Cable Wood chops. High to low [/b] 
10 x 48 kg es 
10 x 54 kg es 
10 x 54 kg es 
10 x 54 kg es 
 
[b]Super setted with Cable Wood Chops low to high[/b] 
10 x 48 kg es 
10 x 48 kg es 
10 x 48 kg es 
10 x 48 kg es 
 
[b]DB Arnold Press[/b] 
10 x 20 kg es 
10 x 20 kg es 
3 x 20 kg es - 7 x 17.5 kg es 
3 x 20 kg es - 2 x 17.5 kg es - 3 x 15 kg es - 3 x 15 kg es 
 
[b]Seated DB Shoulder Press[/b] 
13 x 20 kg es 
11 x 20 kg es 
7 x 20 kg - 4 x 15 kg es 
6 x 20 kg - 4 x 15 kg es 
 
[b]Standing Barbell Bradford Press - Drop set[/b] 
7 x 40 kg - 5 x 35 kg - 4 x 30 kg 
6 x 40 kg - 4 x 35 kg - 4 x 30 kg 
5 x 40 kg - 3 x 35 kg - 4 x 30 kg 
3 x 40 kg - 8 x 30 kg 
20 x 20 kg 
20 x 20 kg

Chubby13

I was feeling pretty sore this morning. Back settled down, but the inside thighs and glutes were another story. Nothing an afternoon spin class couldn't fix.

BartMan

what's a bradford press??

Chubby13

Fancy name I found on Wikipedia for the over head press which you start with the bar in front of you, push it up, lower behind you head then press it back to the starting position

Paekakboyz

[quote name='Chubby13' timestamp='1359062611' post='339463'] 
Fancy name I found on Wikipedia for the over head press which you start with the bar in front of you, push it up, lower behind you head then press it back to the starting position 
[/quote] 
 
I've been finishing my standing press workouts with that exercise. Just using the bar. Great way to finish off - got to be careful as you tire so you don't smack your head!

Chubby13

I average atleast 2-3 smacks in the head when I'm doing my bar only sets to failure.

BartMan

MUCH BETTER name than "over head press which you start with the bar in front of you, push it up, lower behind you head then press it back to the starting position"... 
 
Mr New Zealand physique does an exercise in the smith machine where he basically brings the bar down to the top of his head. So there is zero rest, tension always on your shoulders. I call it Mateo press, or suicide press! It's a goodie, but best to do it in the smith!!

Paekakboyz

Yeah I hate those 3 sentence descriptions of exercises!!

Chubby13

Unfortunately when I know the exercise but have never formally been told the name etc it makes for those annoying long names. Those weight lifting apps and wiki help a bit with that though

Chubby13

[u][b]Back session tonight: [/b][/u] 45-50 minutes 
 
5 sets of 6 reps [b]BW Dips. [/b] 
5 x 10 es [b]DB Bent over row [/b](47.5, 50, 50, 50, 50 
5 x 10 [b]Barbell Standing Upright row /b 
5 x 10 [b]Barbell Good mornings[/b] (45, 47.5, 50, 55, 57.5) 
5 x 10 [b]Dead lifts[/b] (60, 80, 100, 110, 110) 
 
Finished the session off with 15 mins of knee rehab

Chubby13

I meant to write bw chins above not dips.

Chubby13

Another Sunday Funday Circuit. Slept in a little bit so didn't get into the gym until 11.30. Have to say the extra heat, plus the additions to my circuit made the session a lot harder than last week. 
 
Warm up: 
5 minutes on the rower for 1200m. 
 
Each round was: 
 
10 x BW Jumping Chins 
10 x Decline Push Ups 
10 x EZ Bicep Curls - 25 kg + bar 
10 x BW Dips + 5 kg 
10 x Standing Push Press - 60 kg BB 
10 x Crunches with a 20 kg plate 
25 es x Bicycle Crunches 
10 es x Mountain Climbers 
10 es x DB Bent over row - 37.5 kg 
10 x DB Bench Press - 35 kg es 
2 x 45 m Hill Sprint - The recovery portion of the run was the walk back down 
 
I did the above circuit 5 times with the only set rest being the walk down the hills. The walk down was a combination of needing the recovery and the fact that I still can't run or jog down steep hills. It took me 57 minutes to do the 5 rounds of which Ild estimate 45-50 minutes of that was work. It absolutely wrecked me. The first two rounds went well and I tried to knock them out as quick as possible. I spewed up after the hill sprints in the 3rd round, After which the session just got tougher. I found that I could knock out the jumping chins through to the mountain climbers pretty quick in most rounds, but started to struggle in the later rounds come the bent over rows. The hill sprints and the push presses the hardest and most draining. 
 
It was a good session though. Glad I only do it once a week.

Chubby13

[u][b]Chest and Triceps today:[/b][/u] 
 
3 sets of [b]10 x Decline Press Up - 10 x Flat Press Ups - 10 x Incline Press Up triset[/b] 
Superset with 
3 x 10 [b]Single leg bridges [/b](go up on two legs, then shift to only left leg) 
 
[b]Dips - super set with single left leg bridges[/b] 
10 x BW + 15 kg 
10 x BW + 20 kg 
10 x BW + 25 kg 
 
[b]BB Flat Bench - first three sets superset with diamond press ups[/b] 
10 x 60 kg 
10 x 80 kg 
8 x 90 kg + 2 negatives 
7 x 100 kg + 4 negatives 
6 x 100 kg + 3 negatives 
 
[b]BB Close Grip bench Super Setted with 3 x 10 es Tricep Kick Backs @ 5 kgs[/b] 
15 x 50 kg 
12 x 50 kg + 3 negatives 
10 x 50 kg + 5 negatives 
 
[b]Incline Bench Press[/b] 
15 x 50 kg 
12 x 60 kg + 3 negatives 
10 x 65 kg + 3 negatives 
10 x 65 kg + 2 negatives 
 
[b]Super Set with Seated Fly Machine[/b] 
12 x 48 kg 
10 x 60 kg 
10 x 60 kg 
8 x 60 kg 
 
[b]Standing EZ Bar Tricep Extensions[/b] 
12 x Bar + 20 kg 
12 x Bar + 25 kg 
10 x Bar + 25 kg 
8 x Bar + 25 kg 
 
[b]5 Minutes of Bridges: - No resting until the 5 minutes is up[/b] 
1 min Front - 1 min Right - 1 min Front - 1 min Left - 1 min Front

Chubby13

Intervals tonight. 
 
Warm up 
 
10 x 200m every 2 mins 
 
3 min rest 
 
10 x 150m every 90 seconds 
 
3 min rest 
 
10 x 100m every 1 min 
 
3 min rest 
 
10 x 50m every 30 seconds 
 
Warm down and stretch

BartMan

Nice work chubbs, nothing like intervals. I should try and find Leon's Valley drills from a few years ago. Think the boys would start with 800s, 400s, 200s, 100s. Got them bloody fit that is for sure!

Chubby13

What were the times allowed for those distances?

Chubby13

Shoulders and legs today. 
 
Went to the gym planning on doing my normal Shoulders session, but with my training partner being majorly late I decided to switch my session up a bit and add my legs to it. No sooner did I finish my leg portion of the work out my trainer partner turns up and I ended up joining in and doing our normal shoulders session with him. This resulted in the session being about 90 mins, but it knocks out my weekly squats so its money in the bank. 
 
[b]Cable wood chops high to low[/b] 
10 x 54 kg 
10 x 54 kg 
10 x 54 kg 
10 x 57 kg 
 
[b]Super Set with Cable wood Chops low to high[/b] 
10 x 48 kg 
10 x 48 kg 
10 x 54 kg 
10 x 51 kg 
 
[b]Box Squats[/b] 
10 x 60 kg 
10 x 90 kg 
10 x 110 kg 
10 x 120 kg 
10 x 120 kg 
 
[b]Push Press[/b] 
10 x 60 kg 
10 x 70 kg 
10 x 80 kg 
10 x 80 kg 
 
[b]Standing Arnold Press[/b] 
10 x 22.5 kg es 
10 x 22.5 kg es 
7 x 20 kg es - 4 x 17.5 kg es 
5 x 17.5 kg es - 4 x 15 kg es 
 
[b]Single Left leg hamstring curls[/b] 
10 x 21 kg 
10 x 21 kg 
10 x 21 kg 
10 x 21 kg 
 
[b]Seated DB Shoulder Press[/b] 
7 x 22.5 kg es + 5 negatives 
9 x 22.5 kg es + 3 negatives 
6 x 27.5 kg es + 4 negatives 
 
[b]DB Bench Press[/b] 
10 x 37.5 kg es 
10 x 42.5 kg es 
6 x 50 kg es 
 
[b]Bradford Press[/b] 
8 x 40 kg + 2 Spots 
7 x 40 kg + 3 Spots 
6 x 40 kg + 4 Spots 
25 x 20 kg 
25 x 20 kg 
25 x 20 kg 
 
[b]Single Left Leg Hamstring Curl Negatives[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 30 kg 
 
As a change it wasn't the most intense workout, with longer rest periods than what I've been doing, but I think the body appreciated it. Still pushed some good weights though.

The Silver Fern

We shall rebuild him...